CrossFit Endurance Workout of the Day: 20 Minutes (With Running)

Everything you need to improve your time on the course

Dec 6, 2012
Outside
Outside Magazine

   Photo: JordiDelgado/Shutterstock

CFE STRENGTH & CONDITIONING WOD
"Murph"
For time:
1-mile Run
100 Pull ups
200 Push ups
300 Squats
1-mile Run
Partition the pull ups, push ups, and squats as needed. Start and finish with a mile run. If you've got a 20-pound vest or body armor, wear it.

CFE STRENGTH & CONDITIONING WOD
Three rounds of:
10 C2B Pull ups
7 Power Cleans, Heavy
Sprint 100m
Rest 4:00 between rounds. Each round should be at max effort.

CFE STRENGTH & CONDITIONING WOD
Five to seven rounds of:
Sprint 50m
12 Russian KB Swings, 72/54lbs
Rest 4:00 between rounds.

CFE STRENGTH & CONDITIONING WOD
Five to seven rounds of:
Sprint 50m
12 Russian KB Swings, 72/54lbs
Rest 4:00 between rounds.

Filed To: Fitness, Strength and Power Training, Endurance Training

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